Overnight oats with banana and chia
Stir, refrigerate, eat: a no-cook breakfast with 9 g fibre that is ready when you wake up.
- Active time
- 5 min
- Plan ahead
- Chill 6 hours or overnight
- Makes
- 1 serving
- Level
- Easy
- Gear
- No equipment
Per serving
1 jar (300 g)
- Calories
- 355kcal
- Protein
- 12g
- Carbs
- 56g
- Fibre
- 9g
- Fat
- 11g
- Sugar
- 17g
Rolled oats, chia seeds and milk left overnight in a jar, topped with banana and cinnamon in the morning. The oats and chia soften without cooking and the fibre slows digestion, so breakfast lasts till lunch. Good before a morning workout because it is easy on the stomach.
- No cook
- High fibre
- High protein
- No added sugar
- Breakfast
- Pre-workout
Contains dairy, gluten.
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Ingredients
Method
- 1
Mix the oats, chia, milk, cinnamon and salt in a jar or katori. Stir well so the chia does not clump.
- 2
Cover and refrigerate at least 6 hours or overnight.
- 3
In the morning stir, loosen with a splash of milk if thick, and top with the banana.
Tips
- Stir once more after 10 minutes on the first night; it stops the chia settling at the bottom.
- Make 3 jars on Sunday night; they keep 3 days.
- Stir in 2 tbsp thick curd before eating for extra protein and a tangy taste.
Swaps
- No milk? Use 150 ml soy milk: makes it vegan with the same protein.
- Swap banana for 80 g chopped apple to cut 4 g sugar.
Storage
Keeps 3 days in the fridge, covered. Add the banana only on the day you eat it.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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